Cold Snap

/in /by

Warm‑Up

Mosey around the track, stopping periodically for:

  • Side‑Straddle Hops (SSH)
  • Good Mornings
  • Windmills
  • Squats
  • Squat Pulses

The Thang

At the wall:
Performed a modified Jack Webb, using a 1:4 ratio of 4‑count Wall Planks to Mountain Climbers.

On the tennis courts:
Broke down burpees, then used lunges or bear crawl as the mode of travel to each end line.

Round 1:

  • 5 Bobby Hurleys
  • 10 Merkins
  • 15 Squats
  • 20 Burpees

Round 2:

  • 20 Bobby Hurleys
  • 15 Merkins
  • 10 Squats
  • 5 Burpees

Mary

Closed with a mix of ab work:

  • LBCs
  • Hello Dollys
  • Toe Touches
  • Leg Raises
  • Homer‑to‑Marge
  • Chillcut with Peter Parkers

Finished with stretching.

Announcements

  • Q Challenge underway.

 

Prayer Requests

  • Banana Seat and his travels.

Braved the cold at Ground Pounder

/in /by

FNGs: none

The Workout: Lots of rock work.   Big rocks rotating each time.  2 rounds.   Then small rocks to burn it out.   Preachers Charlie and calf raises.  Then Dirkins Merkins Irkins and tricep presses.  

A little Tequila at Sunrise?

/in /by

FNGs: Nope

Warm Up: OYO

The Workout: 5.3 mile run

Mary: None

Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!

Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough. 

Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that. 

Are the rocks warm?

/in /by
  1. FNGs:Nope
  2. Warm Up: Various and Mosey with warm rocks
  3. The Workout:

    The Thang

    Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises

    Inch worm to ledge.

    Bulgarian split squat 10 each leg

    Broad jump to flag

    Wheel barrow to rock/ rock flip up hill (switch)

    Squirrel Squat with Rock 10 and 20 reps

    Lunge walk down with rock

    Bear crawl

    Bulgarian  10

    Inchworm

    JWBTTW increase by 20.

    Repeat cycle 3x

  4. Mary: Jane Fondas, boat rolls, v-ups 
  5. Announcements: Q’ m all challenge , Posting challenge l, Service opportunity with The Hope Closet
  6. T-Claps (Recognition): Utah out again
  7. Prayer: Utah new role. 

HIT and Broga

/in /by

FNGs: None

Warm Up: SSH IC, stretching

The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.

Mary: Extended time of broga and stretching to end the work week.

Announcements: Q’em All Challenge

T-Claps (Recognition): Stovepipe for 5-packing this week.

Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders. 

Living up to the AO name!

/in /by

FNGs: Conner (Now known as Mr.GreenJeans

Warm Up: Goodmornings 

The Workout: 5.3 mile loop

Mary: None

Announcements: Q em all challenge! 

 

A Rope, Murder, and Tachycardia

/in /by

FNGs: None

Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.

The Workout:

  • After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
  • For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
    • Rope + Off-set Merkins (on the Cindy)
    • Rope + Curls fu du Gurls (with Cindy)
    • Rope + Calf Raises (on the Cindy)
    • Rope + Mountain Climbers IC (next to Cindy)

Mary: Stretching

Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)

Prayer: None named but prayed for the day and the PAX in general.

Six PAX Worked our LEGZ and Got Stronger Together

/in /by

Better Late Than Never – Backblast Disney January 8, 2026

Warm Up: Step ups rotating with wall sits until it burned.

The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.

Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout. 

Prayer: Gratitude and Trust

DFNG Featuring Friday Night Lights

/in /by

Better Late Than Never – 3-Alarm Backblast January 13, 2026

DFNGs: Friday Night Lights, Hazmat, Yogurt

Warm Up: 3-Alarm introductions – A regular 23-year-old, only limited by mobility

The Workout: 🚨🚨🚨 🏈🏈🏈 🔦🔦🔦 Three PAX lit up the streets of Holly Glen on a Tuesday night. Davis TeitelbaumF3;3Alarm was locked in with his head on a swivel, defending against the pass rush. HazMat kept shouting, “They can’t stop the run!” Friday Night Lights went for it on fourth and goal and scored! YHC closed us out in a post-game celebration.

Mary: Not present

T-Claps (Recognition): Friday Night Lights debut; Hazmat return to 3-A Run

Prayer: The usual, Domino pizza delivery drivers, Emergency responders, Call takers, Dispatchers

Different in a Good Way

/in /by

Better Late Than Never – Cletus Backblast January 23, 2026

“Different In A Good Way” Five men strengthened our legs. 

Warm Up: Dynamic warmup leg swings (f/b and l/r).

The Workout: Found our quads when we dug in our heels on step ups and squats. We found the sledding hills of Womble and enjoyed monkey humpers, merkins, mountain climbers, and one-legged  squats.

Mary: Finished with 1970s yoga. Everyone learned something today! Legs and prep for pending ice storm. Be prepared!

Announcements: Accept the F3Southwake Q’Em All Challenge. Use the same spreadsheet for your own accountability

Prayer: Safety in the pending “ice storm” (that never happened LOL)